Avocado Nutrition – The Empowering Benefits of The World’s Fattiest Fruit (With Recipes)

Siim Land

One of my favourite sources of healthy fat are avocados. They taste amazing and have other benefits. I want to take a closer look at what the avocado nutrition profile looks like.

A Fruit?!

The avocado originates South Central Mexico and grows on a tree. It’s a large berry with a single seed in the middle. The flesh is green-yellowish and is covered by a brown peel.

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When you judge it by its taste, you wouldn’t think that it’s a fruit. It’s not sweet or juicy, but slightly bitter and creamy. Delicious, nonetheless.

Avocado Nutrition Profile

Because of its taste, you can tell that there’s not a lot of sugar in it. It’s mostly made up of fat and fiber with little to no soluble carbohydrates.

The avocado nutrition facts.

Avocado Nutrition Facts

Health Benefits

The high amount of monounsaturated fat in avocados are very healthy. They provide anti-inflammatory benefits to the body and improve the heart’s cardiovascular conditioning.

The avocado nutrition profile shows that the ratio between omega-6 and omega-3 fatty acids is heavily in favor of the former. Despite that imbalance, this fruit can reduce heart disease risk, improve blood levels of LDL and reduce oxidative stress. It’s also packed with antioxidants.

There are also a lot of nutrients in it. Vitamin K, copper, folate, vitamin B6, vitamin E, potassium and vitamin C.

An Important Quality

One of the biggest benefits of the avocado is that it has one of the highest quantities of pantothenic acid in the world.

It’s a complex B vitamin and is one of the most important ones. If you’re deficient in it, then you won’t be able to use your macronutrients as energy as efficiently. Your hormones and immune system would stop working.

avocado nutrition

The Unexpected Source

All of the vitamins can be found in the flesh. However, most of avocado nutrition is hidden in the seed and peel. They contain the majority of the phytonutrients. That dark green outermost part is also richest in antioxidants.

Phytonutrients aren’t essential for life unlike vitamins and minerals, but they’re still great for health. 

The Easiest Way to Eat an Avocado

It’s very simple and doesn’t take any time.

  • You cut it in half with a knife vertically.
  • Twist it so that the two sides would separate.
  • Take out the seed.
  • Use the knife to cut lines and cubes into the flesh.
  • Add some salt and pepper on it.
  • Use a spoon to eat it like from a bowl.

How to Get the Most Nutrients

You don’t have to start eating the entire thing to get the benefits. If you want those phytonutrients, then you can eat all of the flesh and then use your spoon to scrape the skin as much as you can. If you want to eat the skin, then go ahead – if the fruit is ripe, then it’s quite soft.

Scavenging the seed is slightly more difficult. Around the pit there’s a tiny layer of additional skin. You should eat that. It can be easily removed with a knife or your teeth.

The actual seed itself is bitter and eating it raw isn’t very appealing. You can either cut it into tiny pieces and add to smoothies. Or you can cook it in the oven until it gets soft. It will actually taste quite good this way.

What You Shouldn’t Do

Keep in mind that you should avoid heating your avocados. Fat tends to oxidize at high temperatures and goes rancid. This will promote inflammation and is quite bad.

You should also prevent them from going overly ripe. The flesh can go dark when exposed to heat and air, which damages the avocado nutrition profile and isn’t ideal. This can be prevented by sprinkling them with some lemon juice or vinegar. You can also keep them in the fridge.

Pro tip: If you want to ripen a raw avocado really fast, then wrap it into a newspaper and leave it on the counter for a day. It will soften up real nice.

Avocado Recipes

I love avocados. They taste amazing and are very healthy. An excellent source of fat and other vitamins. I would recommend eating at least one half a day, if not more.

You don’t have to eat it by itself. It’s quite versatile and can be added to several dishes. Guacamole, salads, spreads and garnishes could all use some avocados.

Here’s a recipe for healthy avocado mayonnaise.

  • Ingredients:
    • Egg yolks
    • Olive oil
    • Lemon juice
    • Avocados
    • Mustard seeds
    • Tabasco sauce
    • Garlic cloves
    • Salt and pepper
  • Preparation:
    • Separate the yolks and cut open the avocado.
    • Put them together into a jar and mix vigorously or use a blender.
    • Add the seasoning and squeeze in the lemon juice.
    • Crush the garlic cloves and mustard seeds and throw them in as well.
    • A few drops of Tabasco for the extra burn.
    • Slowly pour in the olive oil and keep mixing. Do it steadily and maintain a constant stream.
    • Once it starts to thicken you know it’s done.
    • For more texture add more avocados or peanut butter.
    • For more liquid add more oil or yolks.

Avocados are a great food to eat on the Optimal Nutrition Program. If I would have to score it, then I would give it a 9/10.

Do you eat avocados?


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